Weight Loss Exercises: Benefits, Rules and Features

The problem of excess weight today is more relevant than ever. Both men and women at any age can face her. The causes of obesity are most often seated lifestyle, malnutrition and chronic disease.

Different methods can be used to combat excess weight, but none of them will have the appropriate effect without regular weight loss exercises. Consider features of physical activity to reduce weight, training schemes and possible restrictions in their application in more detail.

Rules for performing exercises

In order for weight loss exercises for women really benefit, it is worth remembering the following recommendations for their implementation:

1. Every training should always start with warm. At first, make complex physical exercises, at least unreasonable, because it will lead to rapid exhaustion.
2. Between the performance of weight loss exercises, you can drink water, but in very small amounts. The process of metabolism will accelerate.
3. The first training should be held with minimal load, especially if the person is not played by sports before. It is also important not to overdo it. 3-4 Training will be quite enough weekly. So, the greasy mass can be shared enough, but the body will be able to recover.
4. It is better not to be overjedit before the upcoming training. It will be optimal to take vitamin smoothie, but nothing more. Otherwise, a person will feel the weight that will make his training productive.
5. Minimum interruptions between weight loss exercises (30 seconds will be enough enough).
6. Complementation of training with dance, running or swimming. This will speed up getting the result of weight loss.
7. It is recommended to implement the first training under the supervision of the coach. It will help avoid injury and will show how to properly perform exercises. Moreover, some cannot be forced to play sports, so the coach will be a great motivator for them.
8. Don't continue to perform home weight loss exercises when pain appears. It is better to make a short break, then continue training.
9. Change the exercise sets every month. This will avoid getting used to the body to the same load, which will speed up the weight loss process.
10. Alternative exercises that are focused on training different muscles of the body. For example, train your abdominal muscles on Monday, pump your hips on Wednesday, and on Saturday focus on your back.
11. It is best to complete the training with cardio exercises.
12. Train in full force. At first glance, this can sound trite, but as it shows the practice, more than 50% people stop trying to try to try in the third training, not to see the current result. In this case, it is worth asking the right goal and follow it, despite laziness, pain and umuru. Only regular training will really turn out to be effective.
13. If possible, it is better to perform training in fresh air.
14. Choose the sets of exercises depending on the specific objectives that a person puts himself. It can be a desire to strengthen the press, get rid of the side on your stomach, eliminate cellulite etc. Each exercise is focused on burning fat in a separate part of the body.

It's worth knowing! Even before training starts, you need to record your initial parameters - weight, abdominal volume, chest, hips. With each subsequent week of training, changes can be recorded. This will enable understanding whether a person moves in the right direction and should he revise the program of physical activity.

Best Exercises for Weight Loss

The best results show the following exercises:

1. A little lift to lift. The starting position - stands evenly, the legs of the shoulder-spread. Raise your leg in your knee and enjoy the attacks, carry the load from one leg to another. At the same time, it is advisable to keep a dumbbell of 4-5 kg. This will improve the result.
2. Push -ups. It is necessary to focus on straight arms and legs. Do not bend the lower back, strain your stomach. Slowly push yourself, you tilt as far as possible to the floor possible. Repeat 10 times. In the first training, it can be difficult for someone to do even two full push-type, so you need to be ready for difficulty.
3. Turning the body. Lie on your back, bend your legs. Drive your hands on the side. Slowly stretched the knees into the right and left stoppers, stretching the muscles of the side. Repeat 25 times.
4. Horizontal bar. Withdrawing on the overpayment at least 5 times in one approach. It will be difficult for people to advanced prebibin forms of obesity due to the great load on the joints of the hands.
5. Planck with leg lift. Roll up on your stomach. Focus on your hands and legs. Slowly raise your legs up. Repeat 15 times each.
6. Jumping in place. Perform with your legs closed. Exercise can be supplemented by squats.
7. Equal traffic. Ideal for quick weight loss, because it allows you to burn up to 140 calories in just 10 minutes of intense training.
8. Jumping on the rope. Exercises allow not only to strengthen your leg muscles, but also great cardio.
9. Aerobics step. Such exercises strengthen back, leg muscles and prints. You must prepare a small platform for their implementation. You should become on it with one leg and raise another as possible, bending in your knee. For such training, dance music is great.
10. Rowing simulator. Includes the operation of the hand muscles, back, chest and printing.
11. Lies on the side, lift your leg. After ten repetitions, repeat the same thing that lie on the other side.
12. Become exactly, fold your hands on your chest. Make deep squats.
13. Standing, leaning back and back. In this and other exercises, it is important to follow your breathing.

Fact! It is best to perform weight loss exercises for women in a fitness room. There is always a living competition, so the rival spirit will motivate perfectly that, as a result, improve productivity in training.

Auxiliary measures

In order to achieve the fastest and most efficient result, home exercises for weight loss for weight loss of diabetic nutrition are recommended. In this state, it is important to adhere to such tops of the nutritionist:

1. They completely refuse to take alcohol and smoking. Resolve bad habits The key is successful in effective weight loss.
2. Replace harmful fats useful. So, it is better to abandon the use of sausages, smoked meats, fatty flesh and fried food. Instead, the diet should be enriched with useful fats contained in plant oil, avocados, walnuts.
3. Consume low products with acid pistons. It can be a cottage, sour cream, white cheese.
4. Refuse to use fresh pastries, sweets, cakes. Instead of bread, it is better to use nutritional crackers.
5. Fill in your diet in such a way that it consists of 70% vegetables and fruits, 20% proteins and 10% healthy fat.
6. Review your food habits. Instead of the usual fast food, snacks are best replaced by useful walnuts or house yoghurt.
7. Give advantage of cereal culture (buckwheat, oatmeal, rice). It is better to cook porridge on water without adding oil. As for pasta and potatoes, they can be consumed, but in limited collisions.
8. To overcome useful food in the menu. It can be various vegetable soups, cottage cottage, salads with greenery, etc.
9. Give preference to boiled or pastry food. Food prepared in this way is considered a food and less high "calorie made of fried dishes.
10. Avoid night meals. The last meal per day should not be the latest weeks of seven in the evening.
11. Eat often, but in small portions. This will remain full, and at the same time, saturate your body with helpful trace elements.

How to remove fat out of abdomen

One of the best methods for weight loss is the use of hoops. It helps to use the back of the back, hips, buttocks, abdomen. Moreover, the training with a border not only reduces calories, but also improving blood circulation in the pelvis.

If you have never trained a hoop, you shouldn't open this job for a long time. To get the maximum result, it is best to use a weighted rim with an uneven surface. In addition to additional load, the pages will massage.

It is advisable to twist the rim for five minutes without a break. You can gradually increase the duration of such training for up to twenty minutes.

During class, it is important to follow the breathing. It should be fast and even. Otherwise, intermittent breathing will lead to rapid fatigue and dizziness.

Attention! Exercises for weight loss for women can be supplemented with almost all sports. It can be moved, cycling, any aerobics. Yoga is also very effective. Not only improves flexibility, but also normalizes the psycho -emotional state of the person.

Moreover, the following weight loss exercises are no less efficient:

1. Become exactly, put your legs on your shoulder-windth and bend a little in your knees. Hands also bend. Perform Devel Body, muscle strain as much as possible. Repeat 15 times.
2. Become on all four, hand the palms on the floor. Drain your stomach, strain of the press. Bend your back, then stretch forward, stretching abdominal muscles.
3. Inhale as deep as possible and hold your breath for 10 seconds. At this point, the print muscles are as much as possible. Repeat 5 times.
4. Lie on the floor, bend your legs. Take your hands behind your head. Raise your body, take the press. Follows breathing. An increase in inspiration, sink to exhale. Repeat ten times in three approaches.
5. Stand in a bar on your elbows and strain of abdominal muscles. Lift the pelvis to stop, then slow down slowly.

The best set of exercises

Home weight loss exercises are best working with integrated access to their application. At the same time, it is best to perform at least 6-8 different types of exercises in one training.

The system simplest, but simultaneously efficient exercises for fast normalization weights include:

1. Lie on your back, put your hands under your hips. Slowly move the emphasis on your hands, lifting even your legs up. Fix in this position for a few seconds.
2. Walking a place for 2-3 minutes. At the same time, it is important to raise your knees as quickly as possible.
3. Lie down on the floor, bend your legs in your knees. Based on his hands slowly lift the pelvis. 20 times
4. Lying on the back, printing strain. Lift your legs in a steady position and perform your swings on the principle of "scissors". Repeat 25-30 times.
5. In the same position, bend your legs in your knees and your hands are on your elbow. Make your knee by pulling up to the elbow.

Council! It is best to perform such exercises in the early morning. This is due to accelerated metabolism in the first half of the day and the great energy charges. Therefore, morning training is always more efficient than dinner.

Restrictions on active training

In most cases, home exercises for weight loss contribute to improving the entire benefit of the person and strengthen his health. Despite this, it is worth knowing about the following conditions in which it is not recommended to provide additional load on the body:

1. Period after recently suffered surgery. In this state, the body can be very weakened, so the training will exhaust only a person, making it exhausted. Moreover, playing sports soon after the operations can be skipped due to the risk of the difference from the seams, edema creation and the appearance of strong pain.
2. Period of menstruation. At the same time, it is not recommended to perform weight loss exercises for women due to the risk of bleeding and improving cramps. It is worth noting that sometimes this process continues so painful to, except for lying, women will not be able to do anything. There is no question of any training.
3. A period of deterioration of heavy chronic diseases. It is especially dangerous to perform exercises for mass loss or other parts of the body with a hypertensive crisis, active liquid diabetes, bronchial asthma.
4. Damage to a muscle-bone system. It can be a break, bruises or serious degenerative diseases (arthrosis, arthritis, etc. ). In acute inflammatory process and pain, you should not perform emergencies for weight loss. It is necessary to wait for the state of normalization, and only then, return to previous physical activity and train further.
5. Pregnancy in late stages or risk of abortion. At the same time, it can be extremely dangerous to execute weight loss exercises for women. Accurate information on such a constraint can only be a doctor anyway.
6. The presence of skin lesions (scratches, allergic events in the form of rash, etc. ).
7. Serious emotional disorders, neurosis. It is better to refuse active training, but yoga and other relaxing methods can become very useful.
8. A period of acute viruses, respiratory or infectious diseases. By the time of full recovery, it is better to replace physical activity with light filling. Otherwise, weight loss exercises can worsen only a person's condition (cause nausea, fever, weakness, sweating and other unpleasant symptoms). In case the person is not safe whether there are contraindications to perform weight loss exercises, before the training starts, it should definitely be advised with respect for the therapist.

Home exercises for weight loss is rightly considered one of the best ways to reduce weight without risk of side effects. Despite this, independent training really gives positive results, they should be regularly carried out for at least two months. This is the only way to notice significant improvements in the image and general well-being.